When running for exercise outdoors or indoors, safety should be one of your major concerns. Whether you are running outdoors in warm or cold weather, there are safety precautions you can take to make your workout better for your health. Even when you run inside on a treadmill, using common sense will benefit your daily routine.

Treadmill Safety Tips For Your Home or At Gyms

When you use a treadmill indoors in your home or go to a gym or spa in the warm weather, make sure it is cool. Air conditioning when exercising in hot weather helps you maintain good health. The lifespan of a central air conditioner lasts about 15 to 20 years, according to statistics from the U.S Department of Energy. When you perform a strenuous workout inside in warm weather make sure your air conditioner is serviced or the facility you go to keeps it cool.

At home, start by keeping to the side rails and do not start the machine when standing on it. Most treadmills start at a low speed no matter who used them before you. At the gym, have a technician show you how to use the machine properly. Learn to use the controls to adjust the speed to one that is comfortable for you.

Look ahead, not at your feet, and this can cause you to lose your balance and get injured. Use handrails when learning to use the treadmill, but try to avoid using them all the time. When running on an incline, increase the incline first to a comfortable level before the speed.

Turn off the machine after using it. Do not go barefoot on a treadmill and wear comfortable sneakers or shoes. When you are getting off it unexpectedly to answer the phone or other activity, shut it off and get off when it is not moving. Keep young children away from the treadmill in a special room or use it when they are at school or watched by another adult.

Tips For Running in Warmer Weather

In the warmer weather, running in the early morning, late afternoon, or evening when the temperature cools off can provide a better workout. Dress comfortably in cotton or linen clothing that breathes and other fabrics like silk, rayon, or bamboo. Wear a hat and sunglasses to protect you from too much sun. Find a route that is easy to run and flat.

Asphalt is a good surface that is flat and easier on the body than concrete and grass. According to the Asphalt Paving Association, the 2.6 million miles of road in the US have about 94% surfaced with asphalt. When running, look for potholes and cracks to keep from tripping and falling. Bring a bottle of water with you during your run and be sure to drink more water after the run.

Drinking water a few hours before you run or taking a cold shower can lower your body temperature. After running, take a shower with cool or tepid water to cool down. Reduce the routine in the summer to account for the heat and its effect on your health.

Pay attention to the area or the road you are running on for traffic, pedestrians, and bikers. According to the National Highway Safety Administration, 37, 461 car accidents occurred in 2016. It pays to be aware of the area you are running in and the traffic around you.

Tips for Running In Colder Weather

In cooler or extremely cold weather, think of rewarding yourself after you finish your run. A special meal, hot chocolate, or a trip to the local coffee shop to buy yourself a treat. In winter, wear socks that keep your feet warm and shoes that keep moisture out. Dress in layers and if running at night, wear reflective clothing so you will be seen.

Try to run during the day when temperatures are warmer and avoid icy and slippery areas. When your knees get sore, soaking them in cold water for about 10 minutes can help. Warm-up exercise before running is an effective method to prevent injuries.

These are some tips to keep you safe when using a treadmill or running all year round. These exercises can improve your health when you practice safely.